Dynamic Warm-Up

Mobility Drills: 30-90 Feet, depending on age

1. High Knees: run forward, bringing knees close to chest; emphasize arm action.
2. Butt Kicks: run forward; bring heels close to the buttocks as possible, emphasize arm action.
3. Power Skip: skip forward, bringing one knee to chest; keep head up and work the arms if running.
4. Carioca: run laterally, crossing one leg over the other.
5. Hip Rolls: hip bent at 90 degree angle; bring knee from outside to inside.
6. High Kicks / Zombie Walk: knees straight; kick straight forward as high as possible
7. Backward Run: lean forward at the waist with knees bent, run backwards while pumping arms.
8. Forward Run: do two at 75% and tow at 90-100%.
9. Jumping Jacks: 30 seconds
10. Arm Circles: forward and back; 30 seconds

Strength:

1. Lunge with rotation: 10 per side
   
2. T's: 10 per side
   
3. Jump Squat: 10 reps
   
4. Plank: 30 seconds
   
5. Mountain Climbers: 30 seconds
   

Agility:

1. Lateral Bound: stand on one leg, knee bent; jump laterally to opposite leg; control landing - 10 reps
   
2. Forward/Backward Bound: stand on one leg, jump forward onto opposite leg; jump back to starting position; control landing - 10 reps each leg